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Oct 25 • Spiritual Health 🙏
🌄Gratitude beyond the list
We are one week away from November, a month that's often associated with gratitude/thanksgiving, at least here in the U.S. Many of us will undoubtedly be participating in some sort of gratitude practice or challenge. I figured I'd post this now in preparation for that time, to maybe help us deepen our practice beyond the list. Many of the recommendations for gratitude practice indicate something along the lines of "name 3 things that you are thankful for today". This is lovely and great if we aren't already doing that. The practice below is to help move us from the cognitive experience of gratitude to actually embodying it--experiencing it fully: mind, body, spirit. It also integrates past, present, and future and helps with the attunement with the self (thoughts, feelings)
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🔥So here are the steps for a more embodied gratitude practice:
1)Name the thing/person/experience for which you are thankful--this is just regular labeling :)
2)Identify memories or impressions associated with the thing/person/experience for which you are thankful
3)Think about the bigger picture of how it impacted you/helped you grow
4)Identify the feelings associated with the thing/person/experience for which you are thankful for as you are practicing gratitude (feelings can be named but also tune in to see where in your body you're experiencing the feelings)
5)Identify a hope or prayer that you have for that thing/person or yourself in relation to the thing/person you're thankful for.
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Gonna get nerdy for a second and add some science to the mix because I like when science backs the lived experience! It's kinda cool!
💛 The Science and Practice of Gratitude
Gratitude isn’t just about being “positive.” It’s a deeply regulating practice that can rewire the brain for greater emotional balance, connection, and resilience. When practiced intentionally, gratitude activates specific brain regions that help us feel safer, calmer, and more open to joy.
Research in neuroscience and psychology shows that consistent gratitude practice can:
✨ Activate the prefrontal cortex which supports focus, planning, and emotional regulation
✨ Increase dopamine and serotonin which lift mood and motivation
✨ Quiet the amygdala helping the nervous system relax and shift away from threat responses
✨ Strengthen neural pathways for positivity making it easier to notice what’s working rather than what’s wrong
Studies have found that people who practice gratitude regularly report higher life satisfaction, better sleep, and lower stress levels.
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Although I'm biased of the steps above, here are some other strategies that are of benefit! :) I'm adding more because some may feel better aligned for some of you than the practice above.
💬 1. The 3-3-1 Check-In
At the end of the day, note:
-3 small things that went right
-3 people, moments, or comforts that supported you
-1 challenge that taught you something
This keeps gratitude balanced by acknowledging both the good and the growth.
✍️ 2. Gratitude Journaling with Specificity
Instead of writing “I’m grateful for my friends,” try specifics such as“I’m grateful for my friend’s text today because it made me feel supported.”Specific gratitude engages the hippocampus, helping the memory and emotion centers of the brain link more deeply. (this is similar to one of the steps above)
🌿 3. Express Gratitude Outwardly
Verbalizing or writing gratitude to others can strengthen bonds and increase oxytocin, the “connection” hormone.Even short messages of appreciation can foster trust and warmth in relationships.
💭 Therapist Insight
Gratitude does not mean ignoring pain or pretending everything is fine. This is NOT about false positivity. It is about expanding awareness to include what is also good or sustaining.This BOTH-AND perspective supports emotional flexibility and nervous system regulation.
Gratitude Test | Psychology Today (a little quiz)
The scale below is a functionality appreciation scale--to help us be appreciative for what our bodies can do, even if we're limited. :)
🌸 Question to Ponder:
What is one small, specific thing that brought you a sense of ease or comfort today?
Do you plan on taking on a gratitude challenge/practice in the upcoming month?
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🌄Gratitude beyond the list
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